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Rosemary vs Flax - In-Depth Nutrition Comparison

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Summary of differences between Rosemary and Flax

  • Rosemary has more Vitamin C, while Flax has more Vitamin B1, Copper, Phosphorus, Magnesium, Manganese, Fiber, Zinc, Vitamin A, and Vitamin B3.
  • Flax covers your daily need of Vitamin B1 134% more than Rosemary.
  • Rosemary contains 36 times more Vitamin C than Flax. While Rosemary contains 21.8mg of Vitamin C, Flax contains only 0.6mg.

These are the specific foods used in this comparison Rosemary, fresh and Seeds, flaxseed.

Infographic

Rosemary vs Flax infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Flax
Contains more Iron +16.1%
Contains more Calcium +24.3%
Contains less Sodium -13.3%
Contains more Potassium +21.7%
Contains more Magnesium +330.8%
Contains more Copper +305.3%
Contains more Zinc +366.7%
Contains more Phosphorus +872.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +16.1%
Contains more Calcium +24.3%
Contains less Sodium -13.3%
Contains more Potassium +21.7%
Contains more Magnesium +330.8%
Contains more Copper +305.3%
Contains more Zinc +366.7%
Contains more Phosphorus +872.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flax
Contains more Vitamin C +3533.3%
Contains more Vitamin A +∞%
Contains more Folate +25.3%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +237.7%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +40.8%
Equal in Vitamin B2 - 0.161
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +3533.3%
Contains more Vitamin A +∞%
Contains more Folate +25.3%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +237.7%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +40.8%
Equal in Vitamin B2 - 0.161

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Rosemary
63
Flax
Mineral Summary Score
78
Rosemary
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Rosemary
110%
Flax
Carbohydrates
21%
Rosemary
29%
Flax
Fats
27%
Rosemary
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rosemary Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.825g)
Which food is lower in glycemic index?
Rosemary
Rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $1.5)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rosemary Flax Opinion
Calories 131 534 Flax
Protein 3.31 18.29 Flax
Fats 5.86 42.16 Flax
Vitamin C 21.8 0.6 Rosemary
Carbs 20.7 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 6.65 5.73 Rosemary
Calcium 317 255 Rosemary
Potassium 668 813 Flax
Magnesium 91 392 Flax
Sugar 1.55 Rosemary
Fiber 14.1 27.3 Flax
Copper 0.301 1.22 Flax
Zinc 0.93 4.34 Flax
Starch
Phosphorus 66 642 Flax
Sodium 26 30 Rosemary
Vitamin A 2924 0 Rosemary
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.036 1.644 Flax
Vitamin B2 0.152 0.161 Flax
Vitamin B3 0.912 3.08 Flax
Vitamin B5 0.804 0.985 Flax
Vitamin B6 0.336 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 109 87 Rosemary
Trans Fat 0 Flax
Saturated Fat 2.838 3.663 Rosemary
Monounsaturated Fat 1.16 7.527 Flax
Polyunsaturated fat 0.901 28.73 Flax
Tryptophan 0.051 0.297 Flax
Threonine 0.136 0.766 Flax
Isoleucine 0.136 0.896 Flax
Leucine 0.249 1.235 Flax
Lysine 0.143 0.862 Flax
Methionine 0.047 0.37 Flax
Phenylalanine 0.169 0.957 Flax
Valine 0.165 1.072 Flax
Histidine 0.066 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.